Today you have a choice. You can do an eight-mile run at your usual LSD pace (11:39/mile), or you can enter a 10K race.

If you're heading to a race, make sure you have a strategy. You can run at your usual long-run pace or choose certain miles in which to practice your goal race pace. Just don't head to the starting line without a plan. It's too easy to get swept up in the excitement and go out too hard. You want to recover quickly and get right back into training. To learn more about practice races, go to runnersworld.com/tuneup.